PATHFIT 1 NOTES:

CHAPTER 1(Prelim)
INTRODUCTION TO FITNESS
Regular exercise is one of the best things you can do for your health. It has many benefits,
including improving your overall health and fitness, and reducing your risk for many chronic
diseases. There are many different types of exercise; it is important that you pick the right
types for you. Most people benefit from a combination of them:

A. PHYSICAL FITNESS
What is Physical Fitness

• is a state of health and well-being and, more specifically, the ability to perform
aspects of sports, occupations and daily activities. Physical fitness is generally
achieved through proper nutrition, moderate-vigorous physical exercise, and sufficient
rest. (70% Nutrition and 30% Physical Exercise)

• Before the industrial revolution, fitness was defined as the capacity to carry out the
day’s activities without undue fatigue. However, with automation and changes in
lifestyles physical fitness is now considered a measure of the body's ability to function
efficiently and effectively in work and leisure activities, to be healthy, to resist
hypokinetic diseases, and to meet emergency situations.
Fitting regular exercise into your daily schedule may seem difficult at first. But you can start
slowly, and break your exercise time into chunks. Even doing ten minutes at a time is fine. You
can work your way up to doing the recommended amount of exercise. How much exercise you
need depends on your age and health.
COMPONENTS OF PHYSICAL FITNESS

• There are two basic components of physical fitness: the health – related components,
and the skill – related components. The health – related components pertains to the
total functioning of the body. These include cardio-respiratory endurance, muscular
endurance, muscular strength, flexibility and body composition. The skill – related
components on the other hand, are agility, balance, coordination, power and speed.
5 COMPONENTS OF HEALTH RELATED FITNESS

• 1. Cardio – Respiratory Endurance – the ability of the heart and lungs to function
efficiently over a prolonged period of time.

• 2. Muscular Strength – the ability of muscle group to contract against a resistance.

• 3. Muscular Endurance – the ability to continue selected muscle group movements for
a prolonged period of time.

• 4. Flexibility – the functional capacity of a joint to move through a normal range of

motion. The muscular system is also involved.

• 5. Body Composition – one of the newer attributes in physical fitness components. It

refers to the relative distribution of lean and fat body tissues.
SKILL RELATED COMPONENTS

• 1. Balance – it involves vision, reflexes and the skeletal muscular system which
provides the maintenance of equilibrium.

• 2. Coordination – it is the ability to integrate the senses with muscles so as to produce

accurate, smooth and harmonious body movement.

• 3. Agility – it is the capacity to change the direction of the body quickly and effectively.

• 4. Speed – it is the ability to move one’s body from one point to another in the shortest
possible time.

• 5. Power – power is sometimes confused with strength. Speed of contraction, likewise,

is the basic ingredient which, when combined with strength, provides an explosive
type of movement.

• 6. Reaction Time – the time required to respond or initiate a movement as a result of a

given stimulus
There are three (3) types of exercises that can help maintain or improve one’s physical
fitness. The following are:
1. Aerobic Exercise – is a system of physical conditioning involving exercises that are
strenuously performed so as to cause marked temporary increase in respiration and
heart rate. Aerobic exercises refer to how your body uses oxygen to sufficiently meet
energy demands during exercise.
2. Anaerobic Exercise – are exercises that are done quickly for short period of time. It
usually involves pushing against a source of resistance to increase strength. Doing
anaerobic exercises can improve your muscular strength and muscular endurance.
They enhance power and build muscles.
 Examples of activities that use strength in short bursts are push – ups, pull – ups,
weight lifting and sprinting. Even simple exertions, like carrying heavy boxes or bags
of groceries are forms of anaerobic activities that can build your muscular strength.

Anaerobic exercises, when properly performed, can provide the following functions:
1. increase bone and muscle strength;
2. improve endurance and joint functions;
3. reduce the risks of injuries due to weak muscles;
4. improve cardiac functions;
5. enhance “good” HDL – cholesterol;
6. help maintain lean body mass which is important for persons wishing to lose
weight;
7. minimize the risk of osteoporosis; and
8. develop coordination and balance.
3. Flexibility Exercise – involve stretching activities that improve the range of your muscles
and joints. Stretching exercises make your muscles more flexible. These exercises enable you
to reach, bend and turn better. Being flexible can help you avoid getting hurt. Stretching
exercises include toe touching, side stretching and sit and reach. Other physical activities
which are great in developing your flexibility are yoga, martial arts, rhythmic activities and
gymnastics.
Benefits of Flexibility Exercises

• 1. increased physical efficiency and performance;

• 2. decreased risk of injury;

• 3. increased neuro - muscular coordination;

• 4. improved muscular balance and postural awareness;

• 5. decreased risk of low back pain;

• 6. reduce stress, promoting muscle and relaxation; and

• 7. enhanced enjoyment.

B. PAR Q
C. TRAINING PRINCIPLES
When you approach your multisport training, the best way to answer your questions is to better
understand the principles behind the work you are putting in to improve. These are seven basic
principles of exercise or sport training you will want to keep in mind:
Individuality
Everyone is different and responds differently to training. Some people are able to handle higher
volumes of training while others may respond better to higher intensities. This is based on a
combination of factors like genetic ability, predominance of muscle fiber types, other factors in
your life, chronological or athletic age, and mental state.

Specificity
Improving your ability in a sport is very specific. If you want to be a great pitcher, running laps
will help your overall conditioning but won’t develop your skills at throwing or the power and
muscular endurance required to throw a fastball fifty times in a game. Swimming will help
improve your aerobic endurance but won’t develop tissue resiliency and muscular endurance for
your running legs.

Progression
To reach the roof of your ability, you have to climb the first flight of stairs before you can exit the
20th floor and stare out over the landscape. You can view this from both a technical skills
standpoint as well as from an effort/distance standpoint. In order to swim the 500 freestyle, you
need to be able to maintain your body position and breathing pattern well enough to complete
the distance. In order to swim the 500 freestyle, you also need to build your muscular
endurance well enough to repeat the necessary motions enough times to finish.

Overload
To increase strength and endurance, you need to add new resistance or time/intensity to your
efforts. This principle works in concert with progression. To run a 10-kilometer race, athletes
need to build up distance over repeated sessions in a reasonable manner in order to improve
muscle adaptation as well as improve soft tissue strength/resiliency. Any demanding exercise
attempted too soon risks injury. The same principle holds true for strength and power exercises.

Adaptation
Over time the body becomes accustomed to exercising at a given level. This adaptation results
in improved efficiency, less effort and less muscle breakdown at that level. That is why the first
time you ran two miles you were sore after, but now it’s just a warm up for your main workout.
This is why you need to change the stimulus via higher intensity or longer duration in order to
continue improvements. The same holds true for adapting to lesser amounts of exercise.

Recovery
The body cannot repair itself without rest and time to recover. Both short periods like hours
between multiple sessions in a day and longer periods like days or weeks to recover from a long
season are necessary to ensure your body does not suffer from exhaustion or overuse injuries.
Motivated athletes often neglect this. At the basic level, the more you train the more sleep your
body needs, despite the adaptations you have made to said training.

Reversibility
If you discontinue application of a particular exercise like running five miles or bench pressing
150 pounds 10 times, you will lose the ability to successfully complete that exercise. Your
muscles will atrophy and the cellular adaptations like increased capillaries (blood flow to the
muscles) and mitochondria density will reverse. You can slow this rate of loss substantially by
conducting a maintenance/reduced program of training during periods where life gets in the
way, and is why just about all sports coaches ask their athletes to stay active in the offseason.

The principles of specificity, progression, overload, adaptation, and reversibility are why
practicing frequently and consistently are so important if you want to improve your performance.
Missed sessions cannot really be made up within the context of a single season. They are lost
opportunities for improvement. Skipping your long ride on weekend A means you can’t or
shouldn’t go as far as originally planned on weekend B (progression & overload). Skipping your
Monday swim means your swimming skills and muscles won’t be honed or stressed that day
(specificity). Missing a week due to a vacation sets you back more than one week (adaptation
and reversibility). Apply these principles to your training to get a better understanding of your
body and how to achieve success.

D. DIRECTIONAL TERMS AND ANATOMICAL MOVEMENT

Learning Objectives

By the end of this section, you will be able to:

 Demonstrate the anatomical position

 Describe the human body using directional and regional terms
 Identify three planes most commonly used in the study of anatomy
 Distinguish between the posterior (dorsal) and the anterior (ventral) body cavities,
identifying their subdivisions and representative organs found in each
 Describe serous membrane and explain its function

Anatomists and health care providers use terminology that can be bewildering to the
uninitiated. However, the purpose of this language is not to confuse, but rather to
increase precision and reduce medical errors. For example, is a scar “above the wrist”
located on the forearm two or three inches away from the hand? Or is it at the base of
the hand? Is it on the palm-side or back-side? By using precise anatomical terminology,
we eliminate ambiguity. Anatomical terms derive from ancient Greek and Latin words.
Because these languages are no longer used in everyday conversation, the meaning of
their words does not change.

Anatomical terms are made up of roots, prefixes, and suffixes. The root of a term often
refers to an organ, tissue, or condition, whereas the prefix or suffix often describes the
root. For example, in the disorder hypertension, the prefix “hyper-” means “high” or
“over,” and the root word “tension” refers to pressure, so the word “hypertension” refers
to abnormally high blood pressure.

Anatomical Position

To further increase precision, anatomists standardize the way in which they view the body. Just
as maps are normally oriented with north at the top, the standard body “map,” or anatomical
position, is that of the body standing upright, with the feet at shoulder width and parallel, toes
forward. The upper limbs are held out to each side, and the palms of the hands face forward as
illustrated in Figure 1.12. Using this standard position reduces confusion. It does not matter how
the body being described is oriented, the terms are used as if it is in anatomical position. For
example, a scar in the “anterior (front) carpal (wrist) region” would be present on the palm side
of the wrist. The term “anterior” would be used even if the hand were palm down on a table.

Figure 1.12 Regions of the Human Body The human body is shown in anatomical position in an (a)
anterior view and a (b) posterior view. The regions of the body are labeled in boldface.

A body that is lying down is described as either prone or supine. Prone describes a face-down
orientation, and supine describes a face up orientation. These terms are sometimes used in
describing the position of the body during specific physical examinations or surgical procedures.

Regional Terms

The human body’s numerous regions have specific terms to help increase precision (see Figure
1.12). Notice that the term “brachium” or “arm” is reserved for the “upper arm” and
“antebrachium” or “forearm” is used rather than “lower arm.” Similarly, “femur” or “thigh” is
correct, and “leg” or “crus” is reserved for the portion of the lower limb between the knee and
the ankle. You will be able to describe the body’s regions using the terms from the figure.

Directional Terms

Certain directional anatomical terms appear throughout this and any other anatomy textbook
(Figure 1.13). These terms are essential for describing the relative locations of different body
structures. For instance, an anatomist might describe one band of tissue as “inferior to” another
or a physician might describe a tumor as “superficial to” a deeper body structure. Commit these
terms to memory to avoid confusion when you are studying or describing the locations of
particular body parts.

 Anterior (or ventral) Describes the front or direction toward the front of the body. The toes are
anterior to the foot.
 Posterior (or dorsal) Describes the back or direction toward the back of the body. The popliteus
is posterior to the patella.
 Superior (or cranial) describes a position above or higher than another part of the body proper.
The orbits are superior to the oris.
 Inferior (or caudal) describes a position below or lower than another part of the body proper;
near or toward the tail (in humans, the coccyx, or lowest part of the spinal column). The pelvis is
inferior to the abdomen.
 Lateral describes the side or direction toward the side of the body. The thumb (pollex) is lateral
to the digits.
 Medial describes the middle or direction toward the middle of the body. The hallux is the medial
toe.
 Proximal describes a position in a limb that is nearer to the point of attachment or the trunk of
the body. The brachium is proximal to the antebrachium.
 Distal describes a position in a limb that is farther from the point of attachment or the trunk of
the body. The crus is distal to the femur.
 Superficial describes a position closer to the surface of the body. The skin is superficial to the
bones.
 Deep describes a position farther from the surface of the body. The brain is deep to the skull.
Figure 1.13 Directional Terms Applied to the Human Body Paired directional terms are shown as
applied to the human body.

Body Planes

A section is a two-dimensional surface of a three-dimensional structure that has been cut.

Modern medical imaging devices enable clinicians to obtain “virtual sections” of living bodies.
We call these scans. Body sections and scans can be correctly interpreted, however, only if the
viewer understands the plane along which the section was made. A plane is an imaginary two-
dimensional surface that passes through the body. There are three planes commonly referred to
in anatomy and medicine, as illustrated in Figure 1.14.

 The sagittal plane is the plane that divides the body or an organ vertically into right and left
sides. If this vertical plane runs directly down the middle of the body, it is called the midsagittal
or median plane. If it divides the body into unequal right and left sides, it is called a parasagittal
plane or less commonly a longitudinal section.
 The frontal plane is the plane that divides the body or an organ into an anterior (front) portion
and a posterior (rear) portion. The frontal plane is often referred to as a coronal plane.
(“Corona” is Latin for “crown.”)
 The transverse plane is the plane that divides the body or organ horizontally into upper and
lower portions. Transverse planes produce images referred to as cross sections.
Figure 1.14 Planes of the Body The three planes most commonly used in anatomical and medical
imaging are the sagittal, frontal (or coronal), and transverse plane.

Body Cavities and Serous Membranes

The body maintains its internal organization by means of membranes, sheaths, and other
structures that separate compartments. The dorsal (posterior) cavity and the ventral (anterior)
cavity are the largest body compartments (Figure 1.15). These cavities contain and protect
delicate internal organs, and the ventral cavity allows for significant changes in the size and
shape of the organs as they perform their functions. The lungs, heart, stomach, and intestines, for
example, can expand and contract without distorting other tissues or disrupting the activity of
nearby organs.
Figure 1.15 Dorsal and Ventral Body Cavities The ventral cavity includes the thoracic and
abdominopelvic cavities and their subdivisions. The dorsal cavity includes the cranial and spinal cavities.

Subdivisions of the Posterior (Dorsal) and Anterior (Ventral) Cavities

The posterior (dorsal) and anterior (ventral) cavities are each subdivided into smaller cavities. In
the posterior (dorsal) cavity, the cranial cavity houses the brain, and the spinal cavity (or
vertebral cavity) encloses the spinal cord. Just as the brain and spinal cord make up a continuous,
uninterrupted structure, the cranial and spinal cavities that house them are also continuous. The
brain and spinal cord are protected by the bones of the skull and vertebral column and by
cerebrospinal fluid, a colorless fluid produced by the brain, which cushions the brain and spinal
cord within the posterior (dorsal) cavity.

The anterior (ventral) cavity has two main subdivisions: the thoracic cavity and the
abdominopelvic cavity (see Figure 1.15). The thoracic cavity is the more superior subdivision of
the anterior cavity, and it is enclosed by the rib cage. The thoracic cavity contains the lungs and
the heart, which is located in the mediastinum. The diaphragm forms the floor of the thoracic
cavity and separates it from the more inferior abdominopelvic cavity. The abdominopelvic
cavity is the largest cavity in the body. Although no membrane physically divides the
abdominopelvic cavity, it can be useful to distinguish between the abdominal cavity, the division
that houses the digestive organs, and the pelvic cavity, the division that houses the organs of
reproduction.

ACTIVITY NO .______
CHAPTER 2 EATING HABIT(Midterm)
Food guide

• The Philippines uses the daily nutritional guide pyramid and has developed pyramids
for different population groups. The pyramid is divided into levels of recommended
consumption. Messages about exercise and personal and environmental hygiene serve
as support messages for the pyramid.

• The healthy food plate for Filipino adults (Pinggang Pinoy) completes the messages of
the pyramid by showing adequate distribution of nutritious foods in a meal.
Nutritional guidelines

• Eat a variety of foods every day to get the nutrients needed by the body.

• Breastfeed infants exclusively from birth up to 6 months, then give appropriate

complementary foods while continuing breastfeeding for 2 years and beyond for
optimum growth and development.

• Eat more vegetables and fruits every day to get the essential vitamins, minerals and
fiber for regulation of body processes.

• Consume fish, lean meat, poultry, eggs, dried beans or nuts daily for growth and repair
of body tissues.

• Consume milk, milk products and other calcium-rich foods, such as small fish and
shellfish, every day for healthy bones and teeth.

• Consume safe foods and water to prevent diarrhea and other food and water-borne
diseases.

• Use iodized salt to prevent iodine deficiency disorders.

• Limit intake of salty, fried, fatty and sugar-rich foods to prevent cardiovascular
diseases.

• Attain normal body weight through proper diet and moderate physical activity to
maintain good health and help prevent obesity.

• Be physically active, make healthy food choices, manage stress, avoid alcoholic
beverages and do not smoke to help prevent lifestyle-related non-communicable
diseases.
DIETARY GOALS

• Eating the right kind of food is extremely vital as you derive all nutrients such as
vitamins, proteins, carbohydrates, fats, sugars, fatty acids, phyto-nutrients, etc. from
it. You need these elements for physical and mental growth, for the proper functioning
of various organs of the body, to derive energy for various bodily functions, and to
fight viruses, bacteria, parasites, etc. However, you also need exercise and proper
sleep to keep the metabolic activity in perfect rhythm. If the metabolism of food is
disturbed, the production of energy is disturbed. In that case, the supply of energy to
various organs of the body gets disrupted, fat begins to accumulate in the body, free
radicals tend to generate, and the overall functioning of the body becomes slow.
ACTIVITY NO. ____
 CHAPTER 3 NON- LOCOMOTOR
Non locomotor:

- Skills are defined as movements of the body where one or more parts maintain in contact with
the ground (or apparatus), in which transportation of the body through space, or from place to
place is not required (Kirchner & Fishburne, 1998). These movements are performed with the
focus of maintaining a relatively stable base of support.

- These are movements that occur in the body parts or the whole body and do
not cause the body to travel to another space, the individual stays put in place
and moves only the torso, arms or legs or the entire body.

Non-locomotor/stabilization skills:

• Bracing the core

• Breathing
• Dead bug Series
• (Lumbopelvic)Hip Bridge
• Rolling
• Bird Dog Series
• Press Up
• (Scapulothoracic)Scapular protraction & retraction, YTW
• Plank series
• Foundational core squat/series, split squat, lateral squats, and split stance deadlift

DEAD BUG

Lift your legs so your knees are directly over your hips. On an exhale, slowly lower your right
arm and left leg until they're just above the floor. On an inhale, bring them back to the starting
position. Repeat on the opposite side.
Hip Bridge

Lie on your back with arms at your sides and palms of hands against the floor. Bend knees and
place feet hip-width apart, flat on the floor, creating a 90-degree angle. Tighten your lower back
and abs as you flex your glutes (butt) and press your hips up. Press heels into the floor as you
hold the bridge.

Rolling

Lie on your back with your legs straight and arms stretched out above you.
To roll to the right, lift up your left arm.
Stretch your left arm across your body, reaching along the floor on your right side.
Turn your head to the direction you want to roll in.
Allow your upper body and shoulders to follow this movement.
Relax your lower body, hips, and legs as they roll over until you are lying on your front.
To return to the starting position, lift up your left arm and reach it up into the air and back
towards your left.

Bird dog

Draw your shoulder

blades together. Raise your right arm and left leg, keeping your shoulders and hips parallel to the
floor. Lengthen the back of your neck and tuck your chin into your chest to gaze down at the
floor. Hold this position for a few seconds, then lower back down to the starting position.

Press Up

From a prone position, the hands are placed under the shoulders with the elbows extended.
Keeping the back and legs straight with the toes touching the ground.
The body is lowered until the upper arm is parallel to the ground.

Then reverse the movement and raise the body until arm is extended.

Scapular Protraction & Retraction

Squeeze the shoulder blades and elbows together to complete the motion. Lower the weight to
the starting position, then repeat the desired number of reps

Plank Series
Begin in the plank position, face down with your forearms and toes on the floor. Your elbows are
directly under your shoulders and your forearms are facing forward. Your head is relaxed and
you should be looking at the floor.

Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight
and rigid and your body in a straight line from your ears to your toes with no sagging or bending.
This is the neutral spine position. Ensure your shoulders are down, not creeping up toward your
ears. Your heels should be over the balls of your feet.

Hold this position for 10 seconds. Release to the floor.

Over time work up to 30, 45, or 60 seconds.

PERFORMANCED TASK NO. ______

EXERCISES Execution Technique Body Movement TOTAL

awareness

Dead Bug
Hip Bridge
Rolling
Bird Dog
Press up
Scapular
retraction and
protraction
Planking series

Foundational core squat/series, split squat, lateral squats, and split stance deadlift

Squat
 • Stand straight with feet hip-width apart.
• Tighten your stomach muscles.
• Lower down, as if sitting in an invisible chair.
• Straighten your legs to lift back up.
• Repeat the movement.

Split Squat

• Start in a split leg position, with one leg forward and one leg back.
• Flex your knees and lower your hips, until the back knee is just above the floor.
• Stand back up and return to the starting position.
• Repeat this movement for as many reps as recommended and then switch legs.
Lateral squat

• Start with your feet wider than your hips and your knees and toes pointing forward. ...
• Shift your weight into your right heel, push your hips back, and bend that knee while
leaving your left leg straight. ...
• Then, drive through your right foot to reverse the movement. ...
• Repeat on the other side.

Split stance deadlift

The front of my right foot. So the toes. And the forefoot of my right foot is not solely a front foot
movement. Number two is I'm sending my hips and my butt back to the wall behind me.

Mobility training?
It combines mobility exercises that increase the range of movement and motions of your body
can perform. These includes flexibility, but also balance, pliability and strength. The full
combination is the best way to avoid injury.

One great thing about mobility training is its diversity. You can easily adapt it to meet your
needs and your routine. From a pre-workout mobility exercise to a 10-minute full-body workout
to a full yoga workout.

However, it’s important to listen to your body. Bring mobility training slowly into your routine.
Firstly, start with one or two parts of the body, rather than immersing yourself in a full-body
mobility training session.

Ankle Mobility Training

refers to the flexibility of the ankle joint and its surrounding muscles and tendons. When your
ankle is flexible, you have a greater range of motion during your activities.

If your ankles are weak, or if you’d like to boost your sports performance, ankle exercises and
stretching can improve your mobility and strength.

Including ankle stretching and strengthening in your daily routine will pay off in accident
prevention. Strengthening your ankles will also help you walk properly and prevent your knee
and hip muscles from weakening.

Ankle circles

• Put a rolled towel or foam roller under your ankle.

• Turn your ankle slowly in circles, clockwise 10 circles and counterclockwise 10 circles.
• Move just your foot and ankle, not your leg.
• Vary the stretch by tracing out the letters of the alphabet with your big toe

Standing heel lifts

• Stand with your feet about shoulder-width apart. Have a chair or the wall nearby for
support if you need it.
• Lift your heels off the floor so that you’re standing on the balls of your feet.
• Slowly lower your heels to the floor. Control is important for strengthening your muscles.
• Do 2 or 3 sets of 10 lifts each.

You can add resistance to this exercise by holding free weights while you lift your heels.

Toe-heel walks

• Walk about 30 feet standing on your toes.

• Turn around, and walk back standing on your heels.
• Repeat 3 to 5 times.
Hip Mobility

Is an exercise that takes your hip joint through its full range of motion. It's very effective at
expanding the range of motion, improving hip function, and maintaining the overall health and
integrity of the joint.

Hip circle

• Stand straight with your feet a little wider than shoulder-width apart. Bend the knees
slightly and place your hands on the hips.
• Slowly rotate your hips, making big circles.
• Complete a set in one direction and then switch to the opposite direction.

Standing Fire hydrant

 • Stand with your legs hip-width apart. Bend your left leg to 90 degrees.
• Lean your trunk forward and squeeze your core. Lift your leg to 45 degrees without
moving the rest of your body.
• Lower your leg to starting position to complete 1 rep.
• Complete 3 sets of 10 repetitions.

Deep squat + Thoracic Rotation

This is a thoracic mobility exercise that is sport specific to the squat. Start by squatting down to
the bottom of your squat and give yourself added support by placing one hand on the floor.
While holding this position, rotate your torso and reach towards the ceiling with your free arm
and hand. Hold this position for 2-4 seconds before alternating sides. This exercise is typically
used as a warm-up to open up your shoulders and back to hold a barbell.
Spiderman-Lunges

• Take a big step forward and drop down into a lunge position
• Place your hands on the ground, inside the forward knee
• Stretch out the back leg so your knee is straight and does not touch the ground anymore
• If you want to add a thoracic rotation, plant one hand on the ground and rotate your
thorax towards the bent knee
• Always make sure your hips remain straight and do not open to the side.

Shoulder Mobility Training

Shoulder mobility exercises help to loosen up the shoulder, decrease pain and improve arm
movement.

allows you to achieve the proper body alignment on your exercises, and that leads to the greatest
transfer of power from your muscles into the object you're lifting.
Shoulder swings

Starting Position: Stand next to a table with your legs apart. Lean forwards, resting your good
arm on the table and let your sore arm hang down, completely relaxed.

Action: Gently shift your weight from side to side (movement coming from your pelvis) and let
your arm follow the movement, moving like a pendulum. Keep the movement rhythmical and
your arm relaxed

Repetition: Spend 1-2 minutes doing this 2-3x daily

PERFORMANCED TASK NO. ________

EXERCISES Execution Technique Body Movement TOTAL

awareness

Squat
Split squat
Lateral squat
Split stance
deadlift
Ankle mobility
training
Standing fire
hydrant

Deep squat +
thoracic
rotation
Spiderman
lunges

PERFORMANCE RUBRIC

CRITERIA 3 2 1
Demonstrates Demonstrates
excellent Demonstrates some
Knowledge in knowledge of knowledge of knowledge of _____
executing the executing and movement and movement, and
exercises performs performs with performance
movement free of few errors. has many
errors. errors.
Shows no
Performed with
attention to
little attention to
Execute with details of
details of
attention to movement and
movement, and
Technique details and shows demonstrates _____
student is not
mastery in little knowledge
proficient in
exercises. in
demonstrating
demonstrating
exercises.
exercises.
Demonstrates
Demonstrates
unusual physical
above-average
strength and Demonstrates _____
physical strength
flexibility. below-average
and flexibility.
Body Awareness Demonstrates physical
Demonstrates
unusually strength and
above-average
advanced balance flexibility.
balance and
and physical
physical control.
control.
Student’s
The student has The student
Body Control/ sequence shows
less control of the does not show
Movement total control of
movement. control at all.
movement
Total
_____ /
15+85=______